D
Deleted member 73386
I do this for me
- Joined
- May 14, 2024
- Posts
- 3,329
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Upper lower
Start with feeder sets(50% of working weight for 5 reps then rest for 30 seconds and do 80% for 2-3 reps) and 1 working set.
Upper
Incline Hammer Strength
Low incline smith
Smith machine row(90° elbow flare)
Mag grip pull down
Unilateral tricep extension
Wide grip pulldown
Rear delt flies
Lower
Hamstring curls(to loosen joints)
Leg press
Face away cable curls
Shoulder press
Quad extension
Calf raises
Start with feeder sets(50% of working weight for 5 reps then rest for 30 seconds and do 80% for 2-3 reps) and 1 working set.
Upper
Incline Hammer Strength
Low incline smith
Smith machine row(90° elbow flare)
Mag grip pull down
Unilateral tricep extension
Wide grip pulldown
Rear delt flies
Lower
Hamstring curls(to loosen joints)
Leg press
Face away cable curls
Shoulder press
Quad extension
Calf raises
